I was chatting with my wife during our “15-minute check-in” about this blog and topics for the coming year. She brought up that there is a need for information about fitness training for those of us over the age of 50. Indeed, there is such a need. Unfortunately, the information for those of us over 50 is not much different than the information for my 20-something students. The only major difference is that gains will come more slowly as we age.
Age should not be allowed to be an excuse for getting out of shape. We men over 50 may suffer from low testosterone that can result in “old sailor’s disease” (i.e., sunken chests), but we can maintain significantly more muscle mass and strength than our sedentary counterparts. I see frequent advertisements that speak of the “dad-bod”. More than low testosterone, the so-called “dad-bod” is the cumulative result of poor diet and poor exercise habits.
Age is not a disability. Disease that comes with aging is associated more with inactivity than with the passing of time. The key is to remain active. If one is presently inactive, one needs to get moving.
One can expect that with aging the ability to recover from exercise will at some time drop below the minimum effective volume and thus result in a decrease in performance despite training. This, however, is most evident in those who are already highly-trained (e.g., body builders, powerlifters, elite athletes, etc.). Those of us more regular Joes (and Josephines), who have never really maxed out our gains might see some continued progress, albeit at a much slower rate than we may have progressed in our 20s. Personally, I think maintenance, alone, is worthwhile once we pass the 50-year mark. The reality is that our peers’ decline is accelerating at this point and maintenance passes for gains. In other words, maintain a moderate level of fitness and people will be begin to comment on how great your look (for your age).
So, as we age, what types of exercise should we be going? Heart health and body composition remain priorities, so, of course, we should do some cardio. I would say, however, that most us don’t have to do nearly as much cardio as we might think. Weight training should become an increasing priority as we age. This is less about being svelte than it is about maintaining functional strength and muscle mass. Flexibility (I hate to say) should be a priority, as well. On top of these, one needs to emphasize motor skill-related fitness (i.e., speed, power, agility, balance, coordination, and reaction time). These are typically considered components of athleticism, but they are nonetheless critical to successful aging.
Cardio. Cardiorespiratory fitness is important. Fortunately, it doesn’t take a lot to maintain healthy levels. Remember, few over fifty are looking to be competitive athletes. We just need regular stimulation to maintain. Twenty- to 30-minute sessions 3-5 times a week will likely suffice. More than this and one is probably doing it for more than heart health. If one is doing more cardio than this to lose fat, one should consider upping the emphasis on weight training.
Weights. I believe weight training to be the most under-emphasized and poorly executed form of exercise for the over-50 crowd. Weight training need not dominate one’s life. The older I get, the more satisfied I am with just sticking to the “basic 5” (squat, deadlift, bench, row, and press). Everyone is different, so it is difficult to say specifically what frequency and sets are best. Personally, I find 9-12 working sets (non-warm-up sets) per exercise per week to be quite effective. These should be spread over a minimum of 2-3 sessions per week. Repetitions will depend on goals and exercise intensity. The higher the intensity (i.e., the closer to maximum) the fewer the repetitions performed in a set. In general, 12+ reps are lower intensity and performed for muscle endurance, 8-12 repetitions are moderate and for muscle hypertrophy and general fitness, and <8 repetitions are higher intensity and lead to more gains in strength. Overall, the same principles of strength training apply no matter what the age.
Flexibility. Some stretching should be included in every exercise session. Preferably, this should be done at the end of the workout, when the connected tissue is warmed and more deformable.
Motor skill-related fitness activities. Speed and power need not be considered in the same ways we trained as young athletes. We should, however, spend some time in our training moving quickly—explosively. There are countless fun activities that can promote agility, coordination, balance, and reaction time. Much of this comes with just being active—participating in active play, dancing, etc. Fitness leaders should encourage motor skill-related training for their clients and gym members. It is quite possible to modify most activities to the capabilities of the exerciser.
To think that the exercise prescription should change dramatically the older one gets is just silly. The exercise prescription is based on individual needs, goals, and abilities/limitations. I somewhat wish that there was much more to consider with exercise and aging, because I could milk it for content on this page. My advice for the older exercisers is as follows:
- If just starting an exercise program, begin under the advisement of your physician and the instruction of a qualified professional.
- Schedule your exercise and plan it according to your personal goals.
- Lift weights—remembering the principles of overload and progression.
- Increase—don’t decrease—your activity level as you get older.
- Don’t expect progress to be what it was when you were younger.
- Know your limitations, but don’t let them prevent you from challenging yourself.
- Don’t let anyone tell you “can’t” do something.
Be your best today; be better tomorrow.
Carpe momento!